Apples are a decent source of fiber – a large one provides around 5.16 grams, or 18.5% of your daily needs. However, many other foods offer significantly more. Fiber isn’t just about regularity; it impacts weight management, gut health, and even chronic disease prevention. Here’s a look at 11 options that deliver a bigger fiber punch.
Plant-Based Powerhouses: Lentils & Figs
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Lentils: A single cooked cup contains 15.6 grams (55.7% DV). They’re also exceptionally high in protein (17.9g/cup), slowing digestion and promoting fullness. This makes them ideal for weight control. Add them to soups, salads, or veggie burgers.
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Dried Figs: Offering 14.6 grams per cup (52.1% DV), dried figs are a naturally sweet and nutritious snack. They also provide significant amounts of magnesium, B6, and calcium. Pair with cheese for a balanced bite, or toss into smoothies.
Fiber-Rich Fruits & Vegetables
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Avocados: A 201-gram avocado boasts 13.5 grams of fiber (48% DV). Research suggests avocados support gut health by feeding beneficial bacteria and increasing short-chain fatty acid production. A healthy gut is linked to improved immunity and mood. Enjoy sliced in salads, tacos, or as guacamole.
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Blackberries: One cup delivers 7.63 grams (27.2% DV) alongside powerful antioxidants like phenolic acids and anthocyanins, reducing inflammation. Top oatmeal or enjoy frozen in smoothies.
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Raspberries: With 8 grams per cup (28.5% DV), raspberries are rich in anthocyanins and ellagitannins. These compounds protect cells from damage, potentially lowering the risk of heart disease and some cancers. Berries are consistently linked to better long-term health outcomes.
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Pears: A large pear (230g) provides 7.1 grams of fiber (25.3% DV). Fiber in pears can soften stools, easing constipation. They also contain flavonoid antioxidants. Slice onto salads or use in baked goods.
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Sweet Potato: One cup of cooked sweet potato offers 6.6 grams of fiber (23.57% DV) and beta-carotene, a potent antioxidant linked to reduced chronic disease risk. Roast, mash, or add to soups for an easy nutrient boost.
Seeds, Grains & Uncommon Choices
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Barley: A cooked cup provides 6 grams of fiber (21.4% DV). Swapping white rice for barley is a simple way to increase your intake. It’s also a good source of selenium, iron, and B vitamins. Enjoy as a side dish with herbs or in stews.
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Chia Seeds: Just one ounce contains 9.75 grams of fiber (34.82% DV) along with magnesium, selenium, manganese, and copper. Chia seeds are a nutrition powerhouse. Add to chia pudding, oatmeal, or baked goods.
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Cacao Nibs: These provide 8 grams of fiber per ounce (28.57% DV), along with minerals like copper, magnesium, and antioxidants. Their bitter chocolate flavor makes them a unique addition to yogurt, oatmeal, or baking.
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Flaxseeds: Packing 7.64 grams of fiber per ounce (27.2% DV), flaxseeds support gut health, relieving constipation and encouraging the growth of beneficial bacteria. Ground flaxseed is easier to digest and absorb. Sprinkle into smoothies, yogurt, or baked goods.
Ultimately, prioritizing fiber-rich foods supports long-term health. While apples are a good start, diversifying your diet with these options ensures you get the maximum benefits of this essential nutrient.
